I don’t look for 7 foot bars to jump over; I look around for 1 foot bars that I can step over. -Warren Buffett-
The advice I’m about to give may surprise you. It’s not the regular motivational, rally the troops tone that you are used to hearing from fitness professionals, but it may help lead you to permanent fat loss success. Do I have your attention now?
Motivation doesn’t last, habits do
Yea I said it! Forget that motivational crap that gets you to over-commit every time you vow to make a total life transformation in the same amount of time it took you to watch the sponsored YouTube add. I have definitely attempted to earn 7-figures in my underwear at my computer for an afternoon or two, yet I still find myself back among the working world. Setting the bar low means succeeding by starting your change with only the habits that you have a high degree of confidence with, staying compliant, and adding more challenging habits as you go. You may not start off by losing a jaw dropping amount of weight but the shift in habits will fuel permanent fat loss as opposed to the fluctuations commonly seen in popular fad diet strategies.
Think like a baby and beat the odds
Back when you were an infant and had your first utterance of something that resembled language, your parents literally lost their shit with enthusiasm and happiness. They showered you with praise, kisses and love and made you perform your goo-goo ga-gas for anyone who cared to listen; not because what you said resembled a monologue from the valedictorian at Harvard, but because you were one step closer to doing something that was ridiculously difficult and they were damn proud of it.
Change of any kind is difficult for adults. We have previous memories of failure to contend with and in many cases, nobody to encourage our successes. In some cases you are breaking patterns that lie deep in your subconscious. So why not do it with baby steps? Start slowly, succeed often, and encourage yourself intensely along the way?
What you should be doing
Start by taking action on the things that you have an extremely high confidence that you can do 9 out of 10 times and praise the shit out of yourself every time you do it. It doesn’t matter how small. If you didn’t take a multivitamin every day before and you do it for a week straight, congratulate the hell out of yourself and keep on doing it.
Maybe it’s drinking lots of water and choosing not to drink caloric beverages. Do it! Pat yourself on the back until it leaves a bruise. Repeat the process until you begin to see results. You can also check out some of the Quiktrain positive action habits in the list below and start planning your attack.
As time passes, these small victories will not only make you feel good, they will increase what coaches like to call “self-efficacy” (belief in one’s self). With this new confidence, not only will you be ready to tackle more difficult challenges, but you will have mentally-trained yourself to keep them up.
Some of the Quiktrain habits for fat loss are:
- Eat protein with every meal
- Supplement with a multivitamin daily
- Drink your weight in ounces of water every day
- Drink zero calorie beverages only
- Consume starchy carbohydrates in the morning or following a workout
- Eat vegetables every time you eat
- Drink a protein-based recovery drink following your workout
- Eat at least 4 times per day
- Get to bed before 11 p.m.
- Resistance train 2-4 times per week
- Interval cardio train 2-4 times per week
Focus on important but manageable changes to generate and keep momentum
Getting back to the title, if you want to lose 20 lbs. of fat, I’m not saying to shoot for 10. You can set the bar low on your process goals without adjusting the end goal.
You may feel like you are moving slow, but you are actually moving more rapidly in the long term by avoiding complete meltdowns. Obviously the more of these rules you can implement successfully, the faster you will hit your goals.
Make sure you are constantly reviewing progress and pushing your limits. Setting expectations lower is never an excuse to not get results — it is a vehicle for achieving them.
The missing key to your fat loss success.
The number one reason that people succeed or fail in their fat loss isn’t the actual nutrition or training itself, it is social support.
The best thing you can do is surround yourself with people that will appreciate your accomplishments and encourage your goo-goo ga-gas. Get a coach, train with other like-minded people and learn to encourage others.
Can you do it? Of course you can, but whether or not you do will depend largely on the approach you take.
Check out the list of Quiktrain fat loss habits and start today with something you know you can do!
The first quarter of 2012 is officially over and I am happy to say that lots of goals have been met. As a team, we are truly a bunch of losers… losers of pounds, clothing sizes, old habits and bad attitudes! If you didn’t get exactly what you wanted out of the first quarter, Stay persistent. Change exists just beyond the moment of the greatest frustration. Never give up! There is still time until the warm weather hits. What will your wardrobe look like in July?
Quiktrain is getting better with some exciting additions:
Personal consultations with a registered nutritionist. Fill out in detail the 3 day food journal and send it back to me asap – Just click here to download it. My nutritionist will sit down with you and make recommendations on how you can maximize your results with personalized eating strategies that work for you! The first session is scheduled for Sunday April 15th. This is completely FREE!
Quiktrain cardio club – Looking to run your first 5k, 10k or half marathon or do you just want an extra session to maximize your fat burning? Cardio club workouts are for you! We will use the most effective interval protocols and tools like kettle bells, skipping and running to blast extra calories and carve out that nice flat tummy we all want. These sessions will be 45 minutes once a week. This is also completely FREE!
Quiktrain Referral Program – Refer a friend and save $$ on training!
- Refer 1 friend receive $25 off your next payment
- Refer 2 friends receive $50 off your next payment
- Refer 3 friends receive 75$ off your next payment
- Refer 4 friends receive $100 off you next payment
Note: Email me if you are interested in the cardio club and what times work best for you (am or pm + Weekend or weekday + preferred time) We will try to determine a time that works for everyone.
Thank you sincerely for an awesome first quarter of 2012. Its inspiring to me to see everyone working so hard and getting results. Now it’s time to go even harder than ever before.
See you soon!
This is a concept that came about right around the time that gym goers would wear neon headbands and full body lycra to aerobics class without regret. Along with those mistakes, we also thought that reducing fat from our diets would make us lose fat. This is absolutely not true. Incorporating good fats throughout the day such as the fats found in nuts, fish, avocado and olive oil will boost your bodies ability to burn fat and get you to your goal faster.
Quiktrain Top Fat Loss Habit: “Supplement with a multivitamin and fish oil daily”
The leading research has shown us that supplementing with fish oil has tremendous affects on fat loss by increasing insulin sensitivity in the body. Increasing insulin sensitivity is important because it makes our bodies better at using stored fat for energy. So don’t be afraid of fats and make sure you incorporate them into every meal!
Bonus Fat Loss Tip: Two-a -days (two workouts in one day) boosts insulin sensitivity and helps accelerate fat burning.
Life is a balancing act. We are working more and more hours for the things we want on top of having family, friends and social obligations. So when you finally decide that it’s time to lose unwanted belly fat there’s no time to waste.
No time to hit the gym? You can still easily tackle the first two rules of fat loss:
2) See number 1
Reducing your calorie intake is the most important factor to fat loss. If you think about it, working out is just another method of calorie reduction. So do that too. Most diets, as different as they may seem, are really just various methods of cutting back on calories so your body burns stored fat for fuel. Fortunately for you this doesn’t necessarily mean eating less.
Simple tip: Eat 5 servings of vegetables per day. (1 serving= your fist)
Vegetable carbohydrates have fiber and water which will help increase the feeling of fullness but while taking in significantly less calories when compared to starchy carbohydrates like breads cereals, pasta and potatoes. So long as you eat enough vegetables with your lean proteins and healthy fats you will get all the nutrients you need, stave off hunger and have tons of energy!
If you are a performance athlete or on an intense workout program (training over 4x per week) you may need heavier carbs to keep up with energy demands of your activity while still losing fat. In this case you can have starchy carbohydrates but save them for right after a workout when your body prioritizes replenishing stored fuel. Eating a modest amount of carbs in this window of time 0 – 30 minutes after your workout will help with recovery and ensure your next training session is as effective as the last!
Some studies show that up to 90% of people aren’t getting enough of one or more essential vitamins and minerals. This deficiency can lead to intense insatiable cravings. Veggies are packed with vitamins and minerals so as an added benefit, getting 5 servings of veggies per day will help you reduce cravings from not having what you need.
In my experience following the first two rules of fat loss can make a signifigant impact on your weight, bellyfat and energy levels so give it a try!
Being a vegetarian for a lot of people can be a poor choice if not taken seriously. The problem is that in an attempt to avoid meat you can deprive yourself of essential amino acids, the building blocks of protein.
The majority of tissues in your body are made up of protein – one of the most important being muscle. Having the right amino acid balance will ensure that you maintain lean muscle good energy and a tight toned look. Make sure you are combining foods properly to make a complete protein so you can maximize your results.
Below is a protein partnerships chart that will help you to organize your meals so that you are getting the right balance of nutrients.
To create a complete protein, combine food from column 1, 2, 3 with any food from another column.
Low in Lysine
Low in sulphur-carrying amino acids
Low in Tryptophan
Cheese (except cream cheese)
For a protein supplement choose vega sport. This will improve recovery time from your workouts.